CrossFit – Fri, May 24

Metcon Warm up

Banded 7s
– Perform 7 reps of each movement

Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
10 Single Arm Bench Press (each arm, moderate)
5 Banded Chin Up
1 Standing Pull to Foot Clamp to Stand on Rope
-Then-
Warm Up to Bench Press weight.

Workout Prep
1 set (at workout pace):
2 Bench Press (at workout weight)
1 Rope Climb

The Freman (AMRAP – Rounds and Reps)

AMRAP 18 Minutes
6-4-2
Bench Press (225/145)
3-2-1
Rope Climb
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18 minutes

*Scoring: Every time you complete a set of 6-4-2/3-2-1 that will count as 1 round.

Target Reps: 108+ reps (6+ Rounds)

Minimum Reps before Scaling: 72 (4 Rounds)

Friday Finisher

4 Sets:
10 Standing Tricep DB French Press @ RPE 7
10 Standing Barbell Curl @ RPE 7

Cool Down

2 minute Lat Smash (each side)
2 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)

Gymnastics/ Murph Prep

4-5 sets
20 Weighted Vest [RX 20/14] or Unweighted Push Ups
–rest 60 seconds between sets—

RX score is with Weighted Vest [20/14]*Score includes rest time.

SCALING
4 sets:
12 Push Ups or Incline Push Ups
10 Air Squats
—rest 60 seconds between sets—

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